And How to Know if It’s Right for You!

Every start of the year one thing is certain – you will get bombarded with messages about new diets, new weight loss products you can use for the new year to achieve your goals. As the New Year comes, we certainly do wish to lose a few holiday pounds. One diet that has become popular in the last decade is the Keto diet. 

But what exactly is the Keto diet and how do you know if it’s right for you? Let’s dive in. 

A ketogenic (or ‘keto’) diet is a low-carbohydrate, high-fat diet. 

The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits can include weight loss and lowering your risk for certain diseases.

Although it may seem like the ketogenic diet has been recently created, it’s not a newly discovered way of eating. In fact, the ketogenic diet was first put into practice in the 1920s as a treatment for people with epilepsy after research demonstrated that fasting reduced seizure activity.

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease as well. 

But How is it Done?

A typical ketogenic eating plan aims for about five percent of calories from carbohydrates, 20 percent from protein, and 75 percent from dietary fats. On a 2,000-calorie-per-day ketogenic diet, this equates to about 100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein, and 1,500 calories (167 grams) of dietary fat. 

Many Australians find it hard to meet the recommended daily intakes of whole grains, vegetables and fruit a day. The Australian Dietitian Association says that being on a ketogenic diet can make it harder to reach these targets without supplements.

What are the Benefits?

A ketogenic diet will usually lead to rapid weight loss. This may be due to water loss and because you get less hungry because the diet is high in foods containing fat and protein.

Here are some pros of the keto diet:

Keto can kickstart weight loss – Many people do experience rapid initial weight loss from following a ketogenic diet, mainly due to reduced calorie intake, which may result from influences associated with low carbohydrate intake such as increased fullness and decreased hunger and appetite. Loss of body water and increased energy expenditure (i.e., more calories burned) are also believed to play a role. 

Keto may help with some health conditions, but not others – The volume of research on the impact of a ketogenic diet on specific diseases, especially diabetes and obesity, is growing. In addition to its original use to treat epilepsy, more recent research has demonstrated improvements in weight loss and insulin and blood-glucose markers in the early stages a ketogenic diet, although these advantages disappear after about a year and depend on what type of diet is compared to a ketogenic diet.

Keto may or may not be an improvement from your current diet – A well-formulated ketogenic diet that emphasises lean proteins and dairy, as well as plant foods such as berries, non-starchy vegetables, nuts, and seeds, can benefit your health—especially if you don’t already consume such foods or if you typically over-consume added sugar, calories or sodium.

Keto keeps it simple – Restrict carbs, then reach and maintain ketosis. Given the simplicity of keto’s advice to veto carbohydrates, it’s easy to see why people give it a try. 

And let’s also look at the cons:

Keto cuts food groups – A ketogenic diet severely restricts all forms of carbohydrates. This means that entire food groups such as dairy, fruits, grains, and vegetables must be limited or possibly avoided completely. While cutting carbs is the driving force to achieve and maintain ketosis, carbohydrate-rich foods such as dairy, fruits, vegetables, and whole grains are integral to a wide-range of eating patterns that are proven to benefit health.

Sticking with any diet for the long-haul is hard—even keto – A study comparing adherence to low-carb, low-fat, and Mediterranean diets showed higher adherence to a low-carb diet during the first six months, but lower compliance overall and more drop-outs among the low-carb group by the end of the study.

You’ll feel blue with the “keto flu.” – Commonly reported symptoms include constipation, fatigue, headaches, lightheadedness, and an upset stomach. Thus, the “entry phase” of starting a ketogenic diet has been deemed the “keto flu.” Staying well-hydrated and adding a little extra salt to your food can help alleviate some of these symptoms.

Food restrictions can alter our relationship with food – Simplifying food choices through restriction might not be helpful for everyone, so it’s important to be mindful of how our relationships with food evolve as we alter our eating patterns. Perhaps most importantly, when we develop a purely transactional relationship with food—one that views it only as a means to an end—we may fail to respect the joy, satisfaction, and traditions that foods can offer. 

How to Know if the Keto Diet is Right For Me?

There are certain individuals for which this diet is not recommended for, including those with pancreatic disease, liver conditions, thyroid problems, eating disorders or gallbladder disease.

The keto diet does also come with both short-term and long-term health risks for all people who choose to use it and also many benefits that can be life changing. 

It is always vital to speak to your doctor and dietitian before starting Keto, or any diet as a matter of fact. Only then you can understand how to incorporate this diet into your lifestyle and make a plan specifically for you. One should not start any diet or changes in eating habits before speaking to a doctor to know if it’s safe. 

The good news is, if you decide to follow a ketogenic diet, there are plenty of options out there to help you achieve your goals! 

Find below our favourite picks for Keto dieters and consult your doctor to know if this is right for you. 

REFERENCES

https://www.healthline.com/nutrition/ketogenic-diet-101#diet-types

https://www.healthdirect.gov.au/ketogenic-diet

https://foodinsight.org/keto-diet-101-what-to-know-before-you-commit/

https://nextcare.com/health-resources/what-is-the-ketogenic-diet-and-is-it-right-for-me/#:~:text=There%20are%20certain%20individuals%20for,who%20choose%20to%20use%20it.